August 6, 2019//Lake Zorinsky//AO- Wild Kingdom//72 degrees//

Pax: Phone Home, Wait Time, Danielson, Roll Bar, Lemon Law, Crab Cakes, Hard Hat, Blue Suede, Tonight Show, Folsom

Q: Folsom


  1. Mosey to parking lot by dock
  2. Seal Claps ICx20
  3. Mountain Climbers ICx20
  4. Tempo Merkins x10
  5. Copperhead Squats ICx15
  6. Windmills ICx10

The Pre-Thang: Mosey to the dam. Folsom was relieved to find out that none of the Wild Kingdom PAX had been a part of his Oracle group last Saturday, because he re-used the 4 minutes Tabata Burpees from that beatdown. Such a great way to get the workout started!

The Thang: Damn The Dam

After a 10 count plus a few for Folsom to catch his breath, he explained the Thang thusly: We are going to perform one exercise off the list up here as a group, mosey down the dam, do the next exercise off the list, move up the dam in an unconventional way, and on and on. Folsom called on each member of the PAX to lead the exercises and allowed that man to pick the number of reps performed. Time flies when you’re having fun so we only got to climb up the damn dam 3 times. Folsom then had the PAX mosey back to the shovelflag for Mary. Unfortunately, an unnamed member of PAX was having a hard time with digesting his breakfast. (Who the hell has breakfast before a 5:30 a.m. workout?) The mosey was broken into two parts with some planking and pickle pushers x12 to allow that PAX to catch up.

Unconventional ways to climb the dam:

  1. Bear Crawl
  2. Run backwards
  3. Sprint (admittedly not unconventional, but definitely hard at this point of the beatdown)


  1. Monkey Humpers
  2. Mountain Climbers
  3. Carolina Dry Docks
  4. Copperhead Squats
  5. Peter Parkers
  6. Shoulder Taps
  7. Lunges


  1. Plank for 60 seconds
  2. Flutter Kicks for 60 seconds
  3. Heal Touches for 60 seconds
  4. Plank for 60 seconds

Announcements/Prayers: There is a fundraiser for Waffle House to help cover the deductible of medical bills. Please give what you can. It’s more about the number of people donating then it is about the amount donated, although the goal must be reached or I’ll just Q 45 minutes of burpees. Hump Day Happy Hour is this Wednesday, August 7, 2019 at 6:30 at The Casual Pint in Countryside Village. Come out and have beer with some friends. Prayers for the sick and injured were made.

COT: Taking a page from Dredd and OBT about stealing an idea that works, I stole a speech that I felt needed to be shared with the West O PAX. Yesterday at The District, Khakis made a moving speech about Waffle House. What we do, being out here in the gloom, sweating our asses off, and running up a dam is a gift. Not a punishment. Waffle House loved this gift and now he may never walk again. Don’t take what we can do for granted and don’t forget that it’s a gift. Second, if Waffle House’s accident is a wakeup call to you, don’t let the next one be a wakeup call too. Be awake all the time. Enjoy what you have every day that you have it, because it could all be gone in the blink of an eye. I lost a friend when I was 16. One day he just didn’t wake up. He had an undiagnosed heart condition. I learned at a very early age that life is fragile. It can be taken away in an instant and there’s nothing you can do about it. So live each day to the fullest and be hopeful for tomorrow but not reliant on it for something you should do today.

Aye- Folsom

F3Omaha - 4303 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


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